Wild rice vs Split Peas: Which Is Healthier?
Although wild rice and split peas belong to different food groups, while wild rice belong is a grain, and split peas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares wild rice and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how wild rice and split peas compare specifically.
Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.
Wild rice is an excellent source of Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.
They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.
Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.
One of the main health benefits of split peas is their high protein content.
They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Split Peas are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Wild rice vs Split Peas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing wild rice vs split peas.
This comparison will start by comparing the caloric value of wild rice and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Wild rice||Split Peas|
|Energy||357 kcal||364 kcal|
|Carbs||74.9 g||61.6 g|
|Sugar||2.5 g||3.14 g|
|Fiber||6.2 g||22.2 g|
|Protein||14.7 g||23.1 g|
|Fat||1.08 g||3.89 g|
|Saturated Fat||0.156 g||0.408 g|
Wild rice vs Split Peas Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing wild rice vs split peas for weight loss, wild rice is slightly lower in calories, with 357 calories per 100 grams, compared to 364 calories per 100 grams of split peas.
However, both wild rice and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Wild rice vs Split Peas Protein
Legumes and most legume products, including wild rice and split peas, are important sources of plant-based protein.
Split Peas offer around 36% more protein than wild rice.
Split Peas have 23.1 grams of protein per 100 grams, while wild rice has 14.7 grams of protein per 100 grams.
Wild rice vs Split Peas Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in wild rice and split peas.
The total amount of carbohydrates is around 18% higher in wild rice than in split peas. It have 74.9 grams per 100 grams, compared to 61.6 grams in split peas.
There’s less sugar in wild rice than in split peas, 22% precisely.
One handful of wild rice (28 grams) contains 0.7 grams of sugar, while the same amount of split peas contains 0.9 grams.
Lastly, let’s take a look at the dietary fiber in wild rice and split peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.2 grams of fiber per portion, split peas are a better source of fiber than wild rice which offer 1.7 grams per portion.
Wild rice vs Split Peas Fats
Like most other grains and legumes, with the exception of lupins and peanuts, wild rice and split peas are low in fat.
Fats in wild rice and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in wild rice and split peas:
- Wild rice: 1.1 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, wild rice is 50% lower in saturated fats.
Wild rice and split peas contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Wild rice vs Split Peas Vitamins Content
This section will discuss the vitamin content of wild rice and split peas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Wild rice has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), and vitamin K.
However, split peas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Wild rice and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins wild rice and split peas contain side by side, so you can easily compare them.
|Wild rice||Split Peas|
|Vitamin A||19 IU||149 IU|
|Vitamin C||0||1.8 mg|
|Vitamin B1 (Thiamine)||0.115 mg||0.719 mg|
|Vitamin B2 (Riboflavin)||0.262 mg||0.244 mg|
|Vitamin B3 (Niacin)||6.73 mg||3.61 mg|
|Vitamin B5 (Pantothenic acid)||1.07 mg||0.962 mg|
|Vitamin B6 (Pyroxidine)||0.391 mg||0.14 mg|
|Vitamin B9 (Folate)||95 µg||15 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.82 mg||0.12 mg|
|Vitamin K||1.9 µg||15.9 µg|
Wild rice vs Split Peas Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the wild rice and split peas comparison focuses on their mineral content.
Wild rice is a better source of calcium, copper, iron, potassium, and selenium than split peas.
On the other hand, split peas are a higher amount of magnesium, manganese, phosphorus, sodium, and zinc.
Wild rice and split peas contain the same amount of fluoride.
Check out the table below to learn how wild rice and split peas compare when it comes to mineral content.
|Wild rice||Split Peas|
|Calcium||21 mg||46 mg|
|Copper||0.524 mg||0.809 mg|
|Iron||1.96 mg||4.73 mg|
|Magnesium||177 mg||63 mg|
|Manganese||1.33 mg||1.19 mg|
|Phosphorus||433 mg||334 mg|
|Potassium||427 mg||852 mg|
|Selenium||2.8 µg||10.7 µg|
|Sodium||7 mg||5 mg|
|Zinc||5.96 mg||3.49 mg|
The Final Word
Wild rice and split peas are highly nutritious and a great addition to a plant-based diet.
Both wild rice and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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